4 simple exercises for concentration

How to develop attention

Attention is like a flashlight, the beam of which can be directed at anything. And since we are distracted for about 50% of wakefulness, it turns out that this ray rushes from side to side. To learn how to control your attention, University of Miami psychologist Amish Jha suggests training mindfulness.

According to her research, people who do not engage in such exercises tend to lose focus during times of extreme stress. On the other hand, for those who regularly train the brain, it improves. Mindfulness has other advantages: reduced anxiety and the risk of re-depression, and improved short-term memory.

Mindfulness is focusing on the present moment without an emotional response.

“You don't need a special worldview or religious beliefs to do this,” says Jha. Such exercises are simple. They fall into two categories: close attention and free observation. All of these exercises develop the brain's ability to concentrate on one object.

1. Breathing

Start with mindful breathing. Sit in a comfortable position with your back straight. Focus all your attention on the sensations of the breath. Feel the cool air entering your nostrils or the belly rises and falls.

When distracted by something, gently bring your attention back to the breath. Do not be surprised or upset if you have to repeat this over and over again. Imagine that your attention is the puppy you are teaching to walk on a leash. Each time he runs to the side, gently pull him back.

2. Walking

Focus on the sensations when: Feel the touch of your feet on the ground, the wind on your skin, the sounds around you. It doesn't matter where you walk: outdoors or indoors.

3. Body scan

If attention is a flashlight, then during a scan of the body, you need to consistently illuminate the entire body with it. Start with your toes and notice the sensation in them. You may feel tingling, warmth, or coldness. Then slowly move up.

When you have learned to concentrate and keep your attention on one object, you can move on to free observation.

4. Free observation

It helps you notice what is happening around you, but not cling to it. You don't need to focus on specific objects here. Instead, be open to any sensations that arise. “Don't analyze or think,” Jha explains. "Just notice them and let them dissipate."

To do this, sit in a comfortable position and try to notice all the sensations, thoughts and emotions, but not hold on to them. You can tag them according to different categories. For example, plans, anxiety, judgment, memories. Do it aloud or silently, whichever suits you best. Once you've noted a sensation or thought, release it.

This is the same as watching the clouds. Only now are you watching your thoughts flow.

Sometimes you will get stuck on one thought, and that's natural. If you can't let go of it, do the focusing exercise to regain your sense of support.

What to do if it doesn't work

If you've tried these exercises, but you still can't keep your attention, don't be discouraged. This happens quite often. Don't give up mindfulness training. You just need more practice, just like any new activity.

The point is not to wean yourself from distractions. It’s about noticing when you’re distracted and directing your attention back.

Typically, people begin to feel the benefits after four weeks of 15 minutes of training, five days a week. If it seems too difficult, start gradually. For example, promise yourself to do one of the exercises every day for a couple of minutes. You will most likely want to extend your workout. Stick to your original goal for a month, and then increase your exercise time until you get to 15 minutes, five days a week.

For this to come in, set yourself reminders on your phone and find a quiet, comfortable place, as well as a suitable time when no one will distract you.